CrossFit PTC – SHRED
Warm-up
Warm-up (No Measure)
Run 200m
down dog/spiderman/pigeon
10 ninja roll ups
Metcon
Metcon (Time)
Seven Heaven (30 min time cap)
Teams of 2:
150 Battle Rope Reps
100 ABMAT Situps
100 Wall Balls
800m run together
100 KBS (53/35)
50 DB Push Press (35/25)
150 DUs (3:1 Singles)
Reps must be completed as a team before moving to the
next movement. Scale is to complete half the reps.
